Summer is one of the best season to reach our fitness goals and attain a physique you've always wished for. In summer, we can definitely begin our new journey of fitness which results in healthy and happy life. It's not necessary to do workout outdoor only, we can plan the best summer workout routine at home as-well. In this article, we will guide you the best summer home workout plan especially crafted to keep you active and energize whole day, boost metabolism and also enhance your overall health.
Reasons to opt for home workout plan during summer
Several important reasons are there to go for home workout. As we know that in today's time our lives become so hectic that we cannot take out extra time for our-self or for other activities and secondly if we do workout outside our home during summer, then this will definitely damage our skin. During summer it's very difficult to do workout outside our home because our body will consume more energy due to extreme and harsh weather which may result in body weakness so it's better to opt for home workout in summer as it is more convenient, and we can easily adjust our workout plan according to our time. Whether you are a busy person, aged or stay-at-home parent, a summer workout plan at home will be the best option for you. Another most important reason to do home workout during summer is that you will get rid of the necessity for gym memberships or travel, making it a budget-friendly choice.
Must visit morning vs evening workout which is better ?
Organize Your Home Workout Space
Before knowing the best workout plan for a summer body, first you should know how to decorate your workout space. To get a strong vibe of a gym at home, it's necessary to organize your workout space according to your needs and requirements. Following are some amazing ways to get your dream workout space:
- Select a ventilated area: Your workout space should be properly ventilated having large windows and there should be enough space in room for proper movement and to perform exercises comfortably.
- Equip your space: Your workspace should be well-equipped with all the basic equipment's required during workout or exercise like yoga mat, dumbbells, resistance bands, jump rope, treadmills, exercise bikes etc.
- Stay motivated: Decorate your room with motivational quotes related to work out, place your pictures of doing workout. You should also have good quality sound system to play motivated songs during workout.
Best Full Body Summer Workout Plan
To be more fit and healthy, your summer ready workout plan must include all the necessary exercises like cardio, stretching etc. Here's a weekly workout plan which you can do at home:
Monday: Upper Body Strength
Warm-up: To warm up your body, you can go jumping jack or high knees for 5 minutes.
Push-ups: For upper body strength workout, you can do 3 sets of 12 reps.
Bent-over rows: You can also perform 3 sets of 12 reps.
Bicep-curls: During warm-up workout, you can do 3 sets of 15 reps.
Cool down: You can do stretching or arms and shoulders for 5 minutes.
Tuesday: Lower Body Strength
Warm-up: For lower body strength, you can do jogging or butt kicks for 5 minutes.
Squats: For summer workout, you can also try 3 sets of 15 reps.
Lunges: For each leg, try 3 sets of 12 reps.
Glute-bridges: You can do 3 sets of 15 reps.
Cool down: You can cool down or relax your body by stretching legs and glutes for 5 minutes.
Wednesday: Cardio and Core
Warm-ups: To warm up the body you can do dynamic stretches or jumping rope for 5 minutes.
Burpees: For cardio and core, you can try 3 sets of 12 reps.
Mountain-climbers: You can do these 3 sets for 15 reps.
Russian Twists: You can perform 3 sets of 20 reps.
Cool down: Perform yoga or stretching for 5 minutes.
Thursday: Active Recovery
Yoga: Summer workout must include yoga in which you can do stretching, flexibility and breathing for at-least 25-40 minutes.
Light cardio: In light cardio workout you can walk for 20 minutes at your workout place in home.
Friday: Full Body Workout
Warm-up: In warm-up you can do light cardio or stretching for 5 minutes.
Circuit Training: You have to perform 3 circuits of the given exercises with minimal rest between them:
- Jump Squats: 15 reps.
- Push-Ups: 12 reps.
- Dumbbell Rows: 15 reps.
- Plank with Shoulder Tap: 20 taps.
- High Knees: 1 minute.
Cool Down: You can cool down your body by stretching your body for at-least 5 minutes.
Saturday: HIIT (High-Intensity Interval Training)
Warm-Up: To warm up your body you can jog or jumping jack for 5 minutes.
HIIT Routine: You can do this alternately with 30 of HIIT and 30 seconds of rest for 20 minutes. The exercises included in HIIT routine are given below:
- Sprints
- Jump Squats
- Burpees
- Mountain Climbers
- High Knees
Cool Down: Walking and stretching for 5 minutes will help you cool down your body.Sunday: Rest Day
Recovery: You can recover your body by relaxing your muscles, you can focus on hydration and eat healthy and nutrient-rich food.
Nutrition and Hydration guide for Your Summer Body Workout Plan
Along with physical activities and workout, it's also very important to keep your body hydrated all day and add nutrient-rich foods in your diet so that your body can get maximum amount of energy which is a plus point in your summer body workout plan.
Stay hydrated: To keep your body hydrated whole day and especially during workout, you must drink plenty of water, you can have different protein shakes or juices to remain hydrated whole day.
Balanced Diet: If you are doing any type of workout, you need to focus on your diet. You should consume fruits, vegetables, healthy fats, protein, carbohydrates and other nutrient-rich foods in your diet.
Conclusion:
To feel fit, healthy and confident during summer, you have to work little harder. You need to jump on best summer workout routine at home, which is a convenient and fantastic way to achieve your desired body but with summer workout routines, you must focus on hydration and healthy eating. Each and every person wants to be fit and healthy so for this, the most important thing is that you have to be consistent throughout your journey and must follow your summer home workout plan.
